|
|
|
Does anyone have suggestions for improving my bench press? My squat and Deadlift seem to be moving forward at a steady pace, but my bench is stagnant.
|
^ a few things you can try:
- do pull ups
- improve technique. would be advantageous to have someone knowledgeable help you with this.
- deload weights 10-15% then work your way back up
- improve recovery (sleep/diet/less stress etc)
- change programs or setsXreps scheme
if you're following a certain program and your squat/DL are still moving up, it would probably be best to just deload and continue on from there.
|
Hello, I'm a 5'9" 15 yr old male at 140 lbs(yeah pussy weight, I know). I'm trying to gain size and I don't really care about strength right now, I'll probably do SS later after summer break.
So tomorrow I'm bout to start this routine and I need some advice on what I can do to make it better.
(WEEK A)
Monday - Push
Tues - Pull
Wens- Rest
Thur- Push
Fri- Pull
Sat- Rest
Sun- Rest
(WEEK B)
Monday - Pull
Tues - Push
Wens- Rest
Thur- Pull
Fri- Push
Sat- Rest
Sun- Rest
push days-
incline BB bench press 3x8
flat BB bench press 2x10
Shoulder press 3x8
Side lateral raise 2x10
Squat 3x5
front Squat 2x8
pull days-
deadlift 2x5
chin ups (facing away) 3x8 (added weight with weight belt)
dumbbell rows 3x8
ez bar curl 3x8
|
On December 28 2010 16:38 Advocado wrote:
Does anyone have suggestions for improving my bench press? My squat and Deadlift seem to be moving forward at a steady pace, but my bench is stagnant.
The guy in that video I posted doing the one-arm kettlebell push-ups told me that he helped someone raise their bench by 25lbs in three weeks just through rotator cuff work. Maybe incorporate some of that?
On December 28 2010 17:49 BROotogy wrote:
push days-
incline BB bench press 3x8
flat BB bench press 2x10
Shoulder press 3x8
Side lateral raise 2x10
Squat 3x5
front Squat 2x8
pull days-
deadlift 2x5
chin ups (facing away) 3x8 (added weight with weight belt)
dumbbell rows 3x8
ez bar curl 3x8
How did you come up with your set/rep structure? Hypertrophy (bodybuilding) workouts are usually 3-4 sets of 10-12 reps per exercise.
I'd add weighted dips to your push day (parallel bar dips, not bench dips). Also, I like to do my squats first so that I'm at 100% going into them, but that's just preference I guess.
In all seriousness though, if you want to get big, take advantage of the beginner gains and amp up the calories (don't cheat like decaf and get your calories from beer and the blood of your enemies). I gained almost 20lbs last summer doing compound lifts and eating like a pig.
|
On December 28 2010 17:49 BROotogy wrote:
Hello, I'm a 5'9" 15 yr old male at 140 lbs(yeah pussy weight, I know). I'm trying to gain size and I don't really care about strength right now, I'll probably do SS later after summer break.
So tomorrow I'm bout to start this routine and I need some advice on what I can do to make it better.
(WEEK A)
Monday - Push
Tues - Pull
Wens- Rest
Thur- Push
Fri- Pull
Sat- Rest
Sun- Rest
(WEEK B)
Monday - Pull
Tues - Push
Wens- Rest
Thur- Pull
Fri- Push
Sat- Rest
Sun- Rest
push days-
incline BB bench press 3x8
flat BB bench press 2x10
Shoulder press 3x8
Side lateral raise 2x10
Squat 3x5
front Squat 2x8
pull days-
deadlift 2x5
chin ups (facing away) 3x8 (added weight with weight belt)
dumbbell rows 3x8
ez bar curl 3x8
From what I gather noobs don't do well on split routines. Basically BB routines work better once you have a strength foundation.
"It's called the novice effect: guys who've started out with a simple program, approached it diligently and intelligently, and have gained 30-40 pounds of useful bodyweight in just a few months while more than doubling their strength and power. " - a quote on SS from T-nation
Just eat normally like you have been (hopefully you eat enough meat) and add GOMAD cause you really can't get bigger if you don't eat and rest enough to grow
Rippetoe on novices is a nice read
|
On December 28 2010 09:29 decafchicken wrote:Show nested quote +On December 28 2010 07:29 Necosarius wrote:
What are overhead squats good for ? They looks kinda awesome :o What aren't they good for? Seriously thy are hard as Fuck
I was hoping for some Overhead squat vs regular squat, some info for the overhead squat, if other lifts benefits from doing OHS etc etc  I know they are hard, I tried them before. Dare I say this... but I'm getting pretty tired of doing squats 3 times/week for month.
|
On December 28 2010 20:46 Necosarius wrote:Show nested quote +On December 28 2010 09:29 decafchicken wrote:On December 28 2010 07:29 Necosarius wrote:
What are overhead squats good for ? They looks kinda awesome :o What aren't they good for? Seriously thy are hard as Fuck I was hoping for some Overhead squat vs regular squat, some info for the overhead squat, if other lifts benefits from doing OHS etc etc I know they are hard, I tried them before. Dare I say this... but I'm getting pretty tired of doing squats 3 times/week for month.
I think they work the same basic muscles as the squat but since the center of gravity is higher you work stabilizer muscles in your core more
|
On December 28 2010 12:00 Hidden_MotiveS wrote:[Q]Hey, guys I need some help. Last time I posted on here someone called me a troll. Please don't do it again. Just trust what I say I am like. I'm 5'10, asian, 19 years of age, and 135 lbs. So I look like your average progamer. I want a body that looks more like Nada's. If I were to work out my arms and abs, and got them to a point where they were noticeable(read girls don't look at me like I'm a spider), and then stopped exercising. Completely. Would my muscles and abs go away? Say I ate the same and everything.. How long would my muscles stay? I don't have time much time during the school year for exercising. [/Q}
First question would why on earth would you stop exercising?
For me I generally feel that my muscle mass and strenght starts to go down after 10-14 days of inactivity although that my differ from one to another.
Just start training your whole body and you may come to love it and then you wont have to worry about stuff like that 
@Necro: The OHS is great for mobility and stability but not as good for strenght and muscle building imo.
|
On December 28 2010 12:15 SOB_Maj_Brian wrote:Show nested quote +On December 28 2010 08:37 MoreFasho wrote:On December 21 2010 13:29 Liquid`Tyler wrote:
i am officially announcing my intention to do the 24 24 24 in 24 challenge, or the marathon challenge (26.2 26.2 26.2 in 26.2). it's run 24 miles, eat 24 krispy kremes, and drink 24 beers in 24 hours. it's a vicious contest requiring both high mileage capability and high drinking capability. im not sure when im gonna go for it. but im starting from scratch on my running due to ~3 months off (hamstring injury from playing ultimate frisbee -- no cross training in the meantime) and my alcohol tolerance really sucks. I'm a pretty big guy and a former runner who's been known to toss back more than his fair share, but I still think 26.2 beers is going to be by far the hardest part after cutting off so much of your day doing / recovering from the marathon. My suggestions: Do about 6-8 Krispy Kreme's during the race, drink 5 beers morning of the race and then just find something you can keep downing after the race, probably something carb-heavy so your body won't try to reject it, but I'm definitely not a doctor. Doing that is insane, especially if you do that afterwards I don't know how your stomach can take that abuse. I guess if you started the 24 hours from the start of the half marathon and then binged the last 4 hours but still.... I don't get how people can drink immediately after a high mileage run and krispy kremes are gross.
Yea, maybe the "sanest" way to do it is to split it up more, like 5 different 5 mile runs (also it's not a half marathon, it's a whole), if you do those all at a mild pace, none of them should take too much out of you. You can be ready to drink 5 beers within an hour. He could actually find a whole team for kelroff willing to do it:
http://media.caltech.edu/press_releases/12693
They do it every year.
|
Hmm well I've had a major problem gaining weight. Like stated I'm 140 5'9" and I can hardly grow. I Ate 5,000 calories one week (I don't drink the milk because 5,000 is really easy to eat for me) and 6,500 another week, ALL clean foods, no soda because I don't like soda anyway, cottage cheese,chicken breast,tuna,steak,sweet potatoes, etc..
and I've actually lost weight :/ idk what I'm doing wrong cause at the 7,000 mark it gets hard for me to eat anymore
|
On December 29 2010 03:00 BROotogy wrote:
Hmm well I've had a major problem gaining weight. Like stated I'm 140 5'9" and I can hardly grow. I Ate 5,000 calories one week (I don't drink the milk because 5,000 is really easy to eat for me) and 6,500 another week, ALL clean foods, no soda because I don't like soda anyway, cottage cheese,chicken breast,tuna,steak,sweet potatoes, etc..
and I've actually lost weight :/ idk what I'm doing wrong cause at the 7,000 mark it gets hard for me to eat anymore
If you only ate 5000 calories over a whole week I'm not surprised that you lost weight...
Today's workout:
BB Squat: 70kg x 8, 80kg x 6 and 92,5kg x 12
Leg Press: 220kg x 8 and 240kg x 10
Legs = toast
|
On December 29 2010 03:00 BROotogy wrote:
Hmm well I've had a major problem gaining weight. Like stated I'm 140 5'9" and I can hardly grow. I Ate 5,000 calories one week (I don't drink the milk because 5,000 is really easy to eat for me) and 6,500 another week, ALL clean foods, no soda because I don't like soda anyway, cottage cheese,chicken breast,tuna,steak,sweet potatoes, etc..
and I've actually lost weight :/ idk what I'm doing wrong cause at the 7,000 mark it gets hard for me to eat anymore
You should be eating 5000 kcal a day, not a week. Also it's a lot easier to gain on junk food than eating clean.
If I misunderstood and you ate 5k a day, just add in the milk. That's why it's used because it's easier to get your calories from milk than solid food.
|
Love this thread. Been following it for a long time.
I started training in May 2010 @ 6'4" tall weighing 185lb. I've been busting my ass at it 5 days a week ever since. I started out pretty dumb; not eating enough and form was shit. After a month or two of lazy research, I got myself set up on a clean ~4000cal/day diet and form is excellent. I'm 210lbs today with a slightly lower BF than the day I started :D
Just wanted to say thanks to the guys in this thread who seem to be human bodybuilding encyclopedias :D
|
On December 29 2010 05:15 BoX wrote:
Love this thread. Been following it for a long time.
I started training in May 2010 @ 6'4" tall weighing 185lb. I've been busting my ass at it 5 days a week ever since. I started out pretty dumb; not eating enough and form was shit. After a month or two of lazy research, I got myself set up on a clean ~4000cal/day diet and form is excellent. I'm 210lbs today with a slightly lower BF than the day I started :D
Just wanted to say thanks to the guys in this thread who seem to be human bodybuilding encyclopedias :D
Damn well done. Post strength stats?
|
On December 29 2010 03:53 sJarl wrote:Show nested quote +On December 29 2010 03:00 BROotogy wrote:
Hmm well I've had a major problem gaining weight. Like stated I'm 140 5'9" and I can hardly grow. I Ate 5,000 calories one week (I don't drink the milk because 5,000 is really easy to eat for me) and 6,500 another week, ALL clean foods, no soda because I don't like soda anyway, cottage cheese,chicken breast,tuna,steak,sweet potatoes, etc..
and I've actually lost weight :/ idk what I'm doing wrong cause at the 7,000 mark it gets hard for me to eat anymore If you only ate 5000 calories over a whole week I'm not surprised that you lost weight... Today's workout: BB Squat: 70kg x 8, 80kg x 6 and 92,5kg x 12 Leg Press: 220kg x 8 and 240kg x 10 Legs = toast
errr sorry i was tired when i wrote this. I'm eating 5,000 a day.
guess ill just add milk
|
On December 29 2010 06:06 BROotogy wrote:Show nested quote +On December 29 2010 03:53 sJarl wrote:On December 29 2010 03:00 BROotogy wrote:
Hmm well I've had a major problem gaining weight. Like stated I'm 140 5'9" and I can hardly grow. I Ate 5,000 calories one week (I don't drink the milk because 5,000 is really easy to eat for me) and 6,500 another week, ALL clean foods, no soda because I don't like soda anyway, cottage cheese,chicken breast,tuna,steak,sweet potatoes, etc..
and I've actually lost weight :/ idk what I'm doing wrong cause at the 7,000 mark it gets hard for me to eat anymore If you only ate 5000 calories over a whole week I'm not surprised that you lost weight... Today's workout: BB Squat: 70kg x 8, 80kg x 6 and 92,5kg x 12 Leg Press: 220kg x 8 and 240kg x 10 Legs = toast errr sorry i was tired when i wrote this. I'm eating 5,000 a day. guess ill just add milk
You're 15, you're in the middle of supergrowthmode :p If you're sure that you're doing enough compound lifts, increase the intensity of your training (there's an article on bb.com about training intensity but I can't find it  )
|
HEY QUE PASA LLEGO EL PAPA FUNKIE!!
El SQUAT EL PRESS EL POWER CLEAN TODO PAPI TODO GOOD.
EL SQUAT BIEN DURO EN 105kg.
EL PRESS, EL HOMBRO TA GOOD YA Y LE DI CON 56kg. ASI SEXY PUES.
Y EL POWER CLEAN 2x40kg PORQUE ME CERRARON EL GYM.
DALE PAPI TODO SABROSO GOZALO EL NUEVO AÑO JOTAAAAAAAAAAAA
|
On December 29 2010 10:05 funkie wrote:
HEY QUE PASA LLEGO EL PAPA FUNKIE!!
El SQUAT EL PRESS EL POWER CLEAN TODO PAPI TODO GOOD.
EL SQUAT BIEN DURO EN 105kg.
EL PRESS, EL HOMBRO TA GOOD YA Y LE DI CON 56kg. ASI SEXY PUES.
Y EL POWER CLEAN 2x40kg PORQUE ME CERRARON EL GYM.
DALE PAPI TODO SABROSO GOZALO EL NUEVO AÑO JOTAAAAAAAAAAAA
I put this into google translator and it came out "Funkie had a good workout" :D
On December 28 2010 20:46 Necosarius wrote:Show nested quote +On December 28 2010 09:29 decafchicken wrote:On December 28 2010 07:29 Necosarius wrote:
What are overhead squats good for ? They looks kinda awesome :o What aren't they good for? Seriously thy are hard as Fuck I was hoping for some Overhead squat vs regular squat, some info for the overhead squat, if other lifts benefits from doing OHS etc etc I know they are hard, I tried them before. Dare I say this... but I'm getting pretty tired of doing squats 3 times/week for month.
Rape your core and stability. Not as much leg power but still awesome for your whole body. I would supplement your regular squats with them.
Thanks! I showed them to my mom, who i think actually got upset with me (like i dare challenge her expansive knowledge). Said something about cow milk not being good for you and something about goat milk. I told her to read them if for nothing else to learn more about nutrition and she said no T_T I did convince my dad though and i get to buy my own milk in a week at school anyways so Ima read through these some more anyways.
On December 27 2010 11:46 ShaLLoW[baY] wrote:Today I was doing incline dumbbell bench when I looked in the mirror and saw a big guy load 2 plates onto his bench..I've never seen anyone do even this much at the gym I'm at for the holidays, so I watched on, jaw dropped, as he pounded out 225, then 275, then finished with 315x8. I asked him how long he's been training. "Oh, 17 years." Turns out he competed in the 2004 Olympics (discus), and he's training for 2012. "You're working out chest today? Oh, I'll work out with you" I come to you all a broken shell of a man. He destroyed me :p Even showed me some core stuff he used to do in the Russian military (!!!!). He says he'll try to help me start doing snatches www.dario2004.com is him.
Fucking awesome. That'd be sweet to work out with an olympian and have him help you with lifts n what not.
On December 28 2010 18:14 ShaLLoW[baY] wrote:
In all seriousness though, if you want to get big, take advantage of the beginner gains and amp up the calories (don't cheat like decaf and get your calories from beer and the blood of your enemies). I gained almost 20lbs last summer doing compound lifts and eating like a pig.
You're being ignorant. The blood of my enemies fuels my rage in the gym. But really i need to eat more and drink less T_T
|
Tried out my new shoes today! Snatched 205 twice easy and then got 215 (new pr)!
Pretty tired after that, did some C&J up but ran into a wall at 245. I need to work on keeping my hips lower for longer. Also i think lack of food today really hurt me, i think all i had today was my 3 egg sandwich, couple pieces of chicken, deli sandwich, and then tried to have a sweet workout. Which i did anyways but it ended short
Cant wait to get back to my weightlifting club with way higher numbers. also theyll probably go up even higher when i get to use a real competition bar with some whip to it.
edit: just remembered i have worked out in 6 days and have been drinking like an idiot. Still set new PR :D Hopefully numbers continue to improve.
|
|
|
|
|
|
EPT
